SUPPLEMENT SCRIBBLES

These supplements are all over the news recently. What are they? Do they really work? Does giving your brain superfoods, lifestyle changes, or vitamins/supplements make a difference? In this article I will try to sort this out for you.

First lets talk about aging and the brain. As we age our brain changes in many ways. Atrophy begins in our 30’s, by age 60 this shrinkage occurs at an increasing rate. This is especially true in the prefrontal cortex which controls memory and reason. The brain may also be affected by health conditions like; diabetes, heart disease, poor vision/hearing, sleep disorders and depression. White matter (nerve transmitters) also shrink which can result in slower processing of signals. Additionally as the brain ages It will produce a substance called amyloid beta. This is the substance associated with Alzheimer’s disease. All of these changes can affect not only our memory but also our behavior. Is there anything that can help?

What are they?

These supplements, also known as Nootropics may consist of many different things including vitamins, herbs, amino acids or “drugs” that are taken to improve cognitive function. Research is limited and results are mixed. According to the Mayo clinic, “dietary supplements do not reduce dementia”. They recommend diet, exercise and intellectual stimulation, with exercise being number one.

Some of the ingredients you may find are:

Omega-3 fatty acids: There is some evidence that shows these benefit age related cognition when used long term.
Caffeine: Often found with L theanine for increased attention. May also reduce jitteriness when taken together.
B vitamins: B6, B9, and B12; for support of energy metabolism.
Creatine. May be helpful for short term memory.
Acetly-L-carnitine: In older adults this may be helpful with cognition.
Prescription stimulants. Useful for wakefulness or attention.
Ginkgo Biloba: May help with memory by increasing blood flow to the brain but research shows mixed results.
L-theanine: Found in green tea. May help with relaxation.
Citicoline: Boosts the release of dopamine, norepinephrine, and serotonin (the feel good chemicals) in your brain.
Multivitamins

Do they work?

The jury is still out. Individually the above mentioned substances may have their own specific mechanism of action that may make you think it should help but that’s not always the case

For example B vitamins do show some promise in preliminary studies with older adults.

Omega 3s have had rigorous trials and show no benefit for preventing dementia but, eating a higher intake of fish may decrease risk of cognition loss.

Ginkgo Biloba is another that has not been shown to have consistent results. According to a large clinical trial (Ginkgo Evaluation of Memory) where participants were given 120 mg of Ginkgo or placebo twice daily for just shy of six years, the rate of developing dementia was not lowered.

However, in a 3.6 year randomized clinical trial of multivitamins published in the American Journal of Clinical Nutrition on more than 5000 of the over 60 age group, it was shown that participants slowed age-related cognitive decline by an average of two years. It also showed that it was “significant” in the ability to recall information.

The bottom line:

Vitamins and supplements are not regulated by the FDA. Research is lacking on the “Brain Boosters” and the claims are all over the place. Earlier I mentioned the Mayo Clinic. According to Dr. Ronald Petersen the director of the mayo Clinic Alzheimer’s Disease Research Center, says that most people do not need supplemental nutrients. He recommends 150 minutes of vigorous walking or other aerobic exercise, stay intellectually active, and the Mediterranean diet. According to him, these three things are proven to help reduce the risk of dementia.

If you do take any vitamins or supplements make sure you are getting what you pay for. The grocery/drug store products may not be providing the right stuff and they may have things in them that can harm you. For a brain booster I recommend Xymogen’s Brain Sustain. This a pharmaceutical grade supplement that is made here in the USA. It has in it what is says it does. I will provide a link at the bottom of the article for your convivence.

For any comments or questions you may contact me at

SupplementsScribblesmz@outlook.com

For pharmaceutical grade vitamins and supplements

http://www.wholescripts.com/register/healthrenew2-thomas

I may receive a small commission if you purchase from this site.

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